Anne  Parr  PRO TRAINER   Fitness  Instructor  Specialist     

Senior Specialist               

What new in programming Aquatic programs.   Have been doing this kind of a program for a long time for all ages including seniors.

ADAPTING HIIT to the Water - We know how effective HIIT workouts are especially for healthy and athletic participants.  Research by Mary Sanders. PhD FACSM - offers tips on how to modify HIIT for the pool to create safe, effective workouts:  

  1. Use RPE rather than HR, to determine exercise intensity 
  2. Increase intensity by changing body positions, changing upper and lower limb actions, increasing the speed and surface area of movements or adding equipment such as gloves, paddles, bands or other resistive devices.
  3. Trying interval based on the 15:15:15 system, using speed and range of motion.  During the first 15 seconds, develop the movement size and start the currents: go hard for 15 seconds.  Recover and change the move.
  4. Have healthy and athletic populations perform shorter intervals (10-15 seconds) at extremely high intensities, followed by longer rest periods, to target the ATO and anaerobic glycolytic systems .  Use longer intervals (30 seconds- 2 minutes) performed at 70% - 95% of heart rate maximum. with brief rest periods (1:1 or less) to challenge the aerobic system and increase energy expenditure in these poplulatons.
  5. Prescreen clinical populations before they engage in any high-intensity activities.  Make sure they have the skills to align and stabilize their bodies in water.                                                                              Source: Nagle et al 2013) - IDEA Fitness Journal May 2017

Aqua Heart Rate verse Land Heart Rate

Water aerobics is a low- to no-impact form of exercise that yields several health benefits, but only when you do it correctly. It's important to calculate and maintain the correct water workout heart rate to reap rewards. Knowing what heart rate to maintain can be elusive, though. Your target heart rate for on-land aerobics will be different than for water aerobics; the rules you use when exercising on land don't apply in water.

Water Aerobics Benefits

Working out in the water produces cardiovascular benefits without strain on the joints. Water acts as resistance to strengthen and tone muscles, and the swimming pool is a welcome environment for doing stretches that might be difficult on land. Though water aerobics might seem easier than land exercises, you can still get a strenuous workout.

Maximum Heart Rate

You'll need to know your maximum heart rate before you can calculate your target heart rate for water aerobics. The most basic way to calculate your maximum heart rate for land exercise is to subtract your age from 220. If you're a 40-year-old woman, subtract 40 from 220 to find your maximum heart rate -- which comes to 180 beats per minute.

Target Heart Rate

Your target heart rate -- the pulse you should maintain during aerobic exercise -- is between 60 and 80 percent of your maximum heart rate. Multiply .60 and .80 by your maximum heart rate to find the low and high ends of your target range. If your maximum heart rate is 180 beats per minute, your target heart rate range is between 108 and 144 beats per minute.

Water Aerobics Heart Rate

To find your target heart rate for water aerobics, decrease those numbers by 17 beats per minute. If you're a 40-year-old woman, keep your heart rate between 91 and 127 beats per minute. If you're embarking on a water aerobics class for the first time, keep your heart rate on the lower side of the target range. It's important to pay attention to how you feel, while also keeping track of your heart rate, to know whether you're exercising at an intensity level that's right for you.

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Heart Rate Chart compared to land exercise will be adding soon.  Stay tuned Anne

Health Benefits of Water-based Exercise

Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity 

1. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses 

2. This can also lead to improved health for people with diabetes and heart disease.  

3  Swimmers have about half the risk of death compared with inactive people

4. People report enjoying water-based exercise more than exercising on land  

5. They can also exercise longer in water than on land without increased effort or joint or muscle pain.

Water-based Exercise and Chronic Illness

Water-based exercise can help people with chronic diseases. For people with arthritis, it improves use of affected joints without worsening symptoms, People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities. Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.

Water-based Exercise and Mental Health

Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood.  Water-based exercise can improve the health of mothers and their unborn children and has a positive effect on the mothers’ mental health.  Parents of children with developmental disabilities find that recreational activities, such as swimming, improve family connections.

Water-based Exercise and Older Adults

Water-based exercise can benefit older adults by improving the quality of life and decreasing disability. It also improves or maintains the bone health of post-menopausal women.

A Good Choice

Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more active. When in the water, remember to protect yourself and others from illness and injury by practicing healthy and safe swimming behaviors.

  1. US Census Bureau. Statistical abstract of the United States: 2012. Arts, recreation, and travel: Participation in selected sports activities 2009  [XLS - 45 KB]
  2. U.S. Department of Health and Human Services. 2008 Physical Activity Guidelines for Americans: Be active, healthy, and happy! In Chapter 2: Physical Activity Has Many Health Benefits. Last verified on December 23, 2009.
  3. Chase NL, Sui X, Blair SN. 2008. Swimming and all-cause mortality risk compared with running, walking, and sedentary habits in men. Int J of Aquatic Res and Educ. 2(3):213-23.
  4. Lotshaw AM, Thompson M, Sadowsky S, Hart MK, and Millard MW. 2007. Quality of life and physical performance in land- and water-based pulmonary rehabilitation. Journal of Cardiopulmonary Rehab and Prev. 27:247-51.
  5. Broman G, Quintana M, Engardt M, Gullstrand L, Jansson E, and Kaijser L. 2006. Older women’s cardiovascular responses to deep-water running. Journal of Aging and Phys Activ. 14:29-40.
  6. Cider A, Svealv BG, Tang MS, Schaufelberger M, and Andersson B. 2006. Immersion in warm water induces improvement in cardiac function in patients with chronic heart failure. Eur J Heart Fail. 8(3):308-13.
  7. Westby MD. 2001. A health professional’s guide to exercise prescription for people with arthritis: a review of aerobic fitness activities. Arthritis Care and Res. 45(6):501-11.
  8. Hall J, Skevington SM, Maddison PJ, and Chapman K. 1996. A randomized and controlled trial of hydrotherapy in rheumatoid arthritis. Arthritis Care Res. 9(3):206-15.
  9. Bartels EM, Lund H, Hagen KB, Dagfinrud H, Christensen R, Danneskiold-Samsøe B. 2007. Aquatic exercise for the treatment of knee and hip osteoarthritis. Cochrane Database of Systematic Reviews. 4:1-9.
  10. Berger BG, and Owen DR. 1992. Mood alteration with yoga and swimming: aerobic exercise may not be necessary. Percept Mot Skills. 75(3 Pt 2):1331-43.
  11. Tomas-Carus P, Gusi N, Hakkinen A, Hakkinen K, Leal A, and Ortega-Alonso A. 2008. Eight months of physical training in warm water improves physical and mental health in women with fibromyalgia: a randomized controlled trial. J Rehabil Med. 40(4):248-52.
  12. Gowans SE and deHueck A. 2007. Pool exercise for individuals with fibromyalgia. Curr Opin Rheumatol. 19(2):168-73.
  13. Hartmann S and Bung P. 1999. Physical exercise during pregnancy—physiological considerations and recommendations. J Perinat Med. 27(3):204-15.
  14. Mactavish JB and Schleien SJ. 2004. Re-injecting spontaneity and balance in family life: parents’ perspectives on recreation in families that include children with developmental disability. J Intellect Disabil Res. 48(Pt 2):123-41.
  15. Sato D, Kaneda K, Wakabayashi H, and Nomura T. 2007. The water exercise improves health-related quality of life of frail elderly people at day service facility. Qual Life Res. 16:1577-85.
  16. Rotstein A, Harush M, and Vaisman N. 2008. The effect of water exercise program on bone density of postmenopausal Women. J Sports Med Phys Fitness. 48(3):352-9.

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Healthy and Safe Swimming Week

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Formerly known as Recreational Water Illness and Injury (RWII) Prevention Week, the week before Memorial Day has been designated National Healthy and Safe Swimming Week. Healthy and Safe Swimming Week 2016 will take place May 23-29, 2016, marking the 12th anniversary of this observance.